by Alex Etzen
Announcements
Childcare!
The 9:15am childcare will be on Monday’s, Tuesday’s, Wednesday’s, and Thursday’s for the rest of the year. I’m sorry for any inconvenience it will be by not having childcare on Friday’s. Talk to a coach if you have any questions. A BIG thanks to the ladies that are managing the Childcare for the days we do have it.
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
XS CrossFit – General CrossFit
Warm-Up
Metcon (No Measure)
2:00 AB or Row or Ski Erg
2 Rounds
– 8 Scap Pull-Ups
– 8 Kip Swings
– 8 Light Russian KB Swings (2nd rnd American KB Swings)
– 8 Box Step Ups (2nd rnd Box Jumps)
– 8 Scorpions
Workout
Jennifer (AMRAP – Rounds)
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings (1.5/1 Pood)
20 Box Jumps (24/20 in)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Put extra Reps in Comments!